WOD: Monday 230410

Drop it low Jordan!

• Daily Focus

Today is all about strength work. We will start the day off with a quality clean and jerk complex that is written in a way that plays off a cluster style feel. The squat clean and hang clean will be done unbroken before dropping the bar, taking a full 10 secs to rest and get ready to hit a heavy clean and jerk. Focus is to start at 75% 1RM and increase to around 90% 1RM. This should prime us to work right into the back squat strength work where we are building up to a 3RM then working those drop sets with our seated box jumps. The entire combo today should allow for a good amount of strength, power, and speed development.

weightlifting:

Every 2:30 for 12:30 do: [ 1 Squat Clean + 1 Hang Squat Clean ], pick load

Rest 10 secs

1 Clean & Jerk, pick load

Starting at 75% 1RM clean and jerk and increasing load each set. Complete the squat clean + hang squat clean unbroken.

strength, Part 1:

Build to a heavy 3 rep in 10 mins.

Back Squat 1x3

strength, Part 2

Every 2 mins for 10 mins do: 3 Back Squats, pick load 4 Seated Box Jumps

Back Squats- 80% of your heavy 3 rep from above

Accessories:

5 rounds for quality of:

6 Kettlebell Z Press, pick load

15 Wall Balls, 20/14 lbs, 11/10 ft

Rest 2 mins